- Alternating Dumbbell Curls, Sets: 3 / Reps: 15, 12, 10 on each arm (Increase the weight each set)
- Barbell 21s (7 reps low-range partial curl, 7 reps high-range partial curl, 7 full range of motion reps), Sets: 3
- Alternating Hammer Curls, Sets: 3 / Reps: 15, 12, 10 on each arm (Increase the weight each set)
![A woman with dark hair in a ponytail is performing bicep curls with dumbbells in a gym. She is wearing a black tank top and blue leggings. Various gym equipment and machines are visible in the background. The gym appears well-lit and spacious.](http://orgain.com/cdn/shop/articles/OrgainBiceps-SierraNielsen.png?v=1721253795&width=1920)
Gain Strength
Sierra Nielsen for Orgain: Week 2 Workout #1: Biceps
January 03, 17